No routine thread in catalog. Been lifting with fuckarounditis after i hit intermediate level (still made gains, no ragrets). Kinda playing with this as a PPL split
Push 2x4-6 bench (double progression) 2x8-10 bench 2x4-6 ohp 2x8-10 ohp 4x6-10 landmine press 4 sets side lat raise (alternating between heavy (4-6) and light (25-30))
Pull: 2x5 weighted pull up/ chin up (alternating each training session) 2x10 same as above 3x6-10 yate's row 3x6-10 one arm row 2x5 deadlift
Every other push day i do ohp first instead of bench
I do 2 heavy sets then 2 lighter sets, because i feel i still get the same amount of strength adaptation (at least according to my lifts continuing to progress), and when I calculate the volume (setsxrepsxload) i get more this way.
I try to do double progression, but very often i will add weight and stay at the same rep range, just depending on my mood.
Not sure how i want to space out the frequency. Maybe PPLXPPLXX
cable rows are GOAT, same with dips and incline bench. might think about including them over your other accessories. >No squat, leg press, or quad work of any kind dropped
A x B x A xx B x A x B xx
Day A: Snatch grip hanging high pulls: 4 x 5 Weighted dip: 4 x 8 Squat: 4 x 8 Seated cable row: 4 x 12 Seated DB press: 3 x 12 Hammer curl: 3 x 15
Day B: Power cleans: 5 x 3 (sets across) Push press: 5 x 3 (sets across) Squat: 6 x 4 (@ 60% 1rm) Chinup: 4 x 8 Dips: 3 x 15 BB curl: 3 x 10
Trying to make a short full body workout I can do 3x a week where the actual workout doesnt take too long. Obviously focusing more on hypertrophy and tut than strength. once I can hit the prescribed rep goals, then I move up on the weight. Everything is meant to be slow and controlled eccentric and explosive concentric.
Jeremiah Bennett
How is this for a Greyskull routine?
Day 1: OHP, Chinups, Squat Day 2: Bench, Curls, Deadlift Day 3: OHP Chinups Squat
then keep Deadlift and Squat on fixed days and alternate with the OHP/Bench and Chinups/Curls so the second weeks would look like:
Day 1: Bench, Curls, Squat Day 2: OHP, Chinups, Deadlift Day 3: Bench, Curls, Squat
in addition I want to use Jons Frequency Method for bodyweight Chinups and bodyweight Pushups, so 6 days a week, 6 sets of 6-8 reps a day for chins and 6 sets of 10 for pushups.
does this sound like a good plan or am I missing something?
Carter Lopez
Doing a reddit routine. Wish me luck lads.
Jeremiah Scott
nSuns knows his shit, you'll be good.
Logan Phillips
Finally settled on GSLP after trying SL and SS and getting no shit done. Reasonably happy with this.
A >Bench/OHP >Squat >Chinups
B >Bench/OHP >Deadlift >Pendlay Rows
C >Bench/OHP >Squat >Chinups
Accessory work >Incline DB press & Shrugs/Facepulls on Bench Day >Dips & Lateral raises on OHP day
Trying to maybe work in Single arm Rope Tricep Pushdowns because I think my triceps are limiting my bench progress (can do 15kg on those)
my shitty lifts >50/75/90/110 kg
Austin Parker
Im currently cutting and I want to move to ULxULxx type of routine. Any suggestions?
PC & PP stands for power clean and push press, which I forgot to mention.
Asher Robinson
I dont think you meant to quote me m8, I'm the guy with the greyskull routine, not the one who rated.
Elijah Turner
Treating curls as a main lift? I literally thought you were mocking me for not squatting.
I have literally never done arm isolations in my life and my arms are proportionally overdeveloped.
If you chin up 1.5x bw, and row 1xbw you will have bicep mass.
Your entire back musculature can handle and requires more training volume than your smaller arm muscles.
Isolating arms are for roiders
If you DO decide to curl, treat it as an accessory, not a main lift
Adrian Walker
GSLP + chins + flyes. Done in ~45m. Next additions will be calves and delt raises.
Dominic Robinson
what the hell are you on about? greyskull has squats 2 times every week. and curls are right there in the program, and added as "plug-ins", not main lifts.
Ryan Hernandez
Nah nigga im drunk (also not black, so don't sperg out on me, /pol/niggers) Looks like a decent enough u/l split to try if intermediate.
Ime some routines look good on paper but not in practice (different people handle different VIF ratios better or worse, because recovery and genedicks and such). But this looks good enough to try running for a good 4-8 week mesocycle and see how you respond.
should i go for 3 sets and 12 reps instead? does this look like an ok routine? any help is appreciated
Liam Butler
Here's how my routine looks
>Day 1: Go to gym to do squats >Squat racks full. To benchpress. >Day 2: Go to gym to deadlift >No floor space. Do squats.
And so on.
Austin Hughes
Replacing a pull like row with a curl is treating it as a main lift not an accessory lift.
Try this A. Ohp, chin up, squat Shoulder raise, or shrug, or calf work, whatever.
B. Bench, Row, deadlift Curl
You can have accessory plug ins (I recommend against doing so) and not treat them as main lifts
Ayden Peterson
Superior programming. Also the order I do the exercises.
Day A: Squats 3x5 Chest Flyes 3 x 5 Incline dumbbell chest press 3 x 5 Decline Cable Flyes 3x5 Standing Dumbbell shoulder press 3x5 Skullcrushers 3x5 Lateral side raises to failure. Go Home
Day B. Deadlifts 3x5 Rowing High grip 3x5, then Low grip 3x5 Lat pull-downs 3x5, lat-isolation machine 2x5 Shrugs 3 x 5 Russian Twists holding dumbbell 3x12 Bicep Dumbbell Curls with a twist 3x5 Cheating Barbell curls 3x5 Go home
45 minute uphill sprinting on x-days.
AxBxABx
Jacob Robinson
0/10 follow a proven novice routine. Greyskull if you are afraid ss is a meme Ss if you aren't retarded SL if you are retarded ICF if you are full tard Reg parks is meh Bill starrs is basically unimproved ss Allpro's is overrated but workable if you do 4-6 reps
now we're talking. thanks m8. will try to inculde rows. any recommendations on what variant?
Henry Clark
No one ever posts anyone who follows advice like this diligently. No one who posts stuff like this ever posts themselves. And the guys in those youtube vids are all on heavy amounts of gear.
Interesting.
Liam Moore
Skip bicep curls and skullcrushers
Parker Moore
Best Upper/Lower?
How does Lyles GBR look?
What can I do for chest if I have no bench or nowhere for dips?
Asher Harris
yeah fuck that meme strength = hypertrophy For beginner who will make gains on any program, a strength program is probably the best way to spend the first 6 months
Michael Jackson
See I used to only do yate's because "lats can't be to big". But now i do both because I realized "the rest of my back needs attention"
So i think both are good.
If you are struggling to hit lats, try yates for a while.
Stand up straight and think about what position your arms are in when you get peak contraction in your lats (for me it is like a cable row position with my thumb at belly button level and my elbows tucked back hard)
Try to replicate that position with your yate's rows.
Switch to pull ups instead of of chin ups and pendlay instead of yate's when you want to focus more on upper back (lower traps and such)
Lincoln Rogers
Exactly the threshold for adaptation is so retardedly low that any increase in volume (setsxrepsxLOAD) leads to near maximal progressive overload. It is only when strength progression is no longer consistent that you need to change other variables to consistently progressively overload the muscles.
Novices are too quick to try and imitate how the elite trains, without looking at how that SAME elite person trains novices.
Tl;dr: put your 3x5s in, kiddies. You will thank me 6 months later
Dominic White
U/L are for intermediates/advanced
Floor press has been my only main lift fir chest and i am 10000% satisfied with the results.
The bar almost touches my chest (at least after I retract my scapula) anyways as i am a barrel chested stubby limbed manlet.
Isaac Stewart
10/10
Jason Wood
Forgot do add; I also do rotatory cuff exercises, something I see is COMPLETELY lacking here for EVERYBODY.
>Enjoy shoulder pain
Joshua Morales
Seconded
Kevin Robinson
Yeah, Lyle knows his stuff and U/L splits are always fun to run. Doing it myself and finding it a pleasure.
Luis Miller
If you can ohp .9xbw you have stronk rotator cuff, fagbitch.
Also Samefag
Owen Ramirez
you DL 550kg? holy fucking shit user that's impressive
Connor Myers
You think eric helms is on gear??!? Pic is 6 months of gains
Pull ups are way too taxing an accessory lift, and will interfere with row and chin progression. Skullcrushers are imo unnecessary until intermediate level (if ever)
Hudson Perez
This isn't my first rodeo, been on 8 months of SS.
Justin Wright
I was just wondering if I could do OHP also 3-4x6-8 or is it too tiring? If so then I'll do: Mon: Bench 3-4x6-8 ohp 2-3x10-12
Fri: OHP 3-4x6-8 bench 2-3x10-12
Hudson Cooper
>working triceps is unnecessary
Matthew Barnes
>world record deadlift
Nice job man
Easton Cook
Do that, don't do 3 sets of both every upper day.
Jordan Wood
Beginner here, doing PPL. Could you evaluate my push and pull days? I do this 6 days a week.
Sunday: Push Monday; legs Tues: Pull Wednesday: Rest Thursday: Push Friday: legs Saturday: pull
My accessories are Lat raises on press days (3x10ish) Light CG Bench/Inc DB kind of whenever i think i need to or want to Curls when i do chinups generally (2 or 3 sets) behind the head skullcrushers on bench day (2 or 3 sets)
I also have the occasional rest day where i will just do some bodyweight stuff.
Caleb Hernandez
bump
Angel Rodriguez
do phraks greyskull with rows
Alexander Cooper
Stats - 186cm/~77kg, 45/62.5/87.5/127.5 on 5x5 Been lifting for two months exactly. I want to isolate my arms a little and add more triceps work plus some additional lifts for building chest and shoulders. For the past month or so I've been doing this bullshit I came up with, consisting of excersises I find fun to do on top of Stronglifts.
A (the deadlift day): Skullcrushers 4x10 Cable pull with that ropey thing 3x12 Hammer curl 3x10 + drop set Chin up 3xF Lat raise 3x10 Barbell curl 4x8
B (the bench day): Inclined sit ups 3x17 Inclined smith machine bp 3x10 DB flys 3x12 DB incline/flat bench 3x10
The routine seems stupid as I am typing it already and takes pretty long to do (i don't mind spending more time at the gym, but I'd like to spend it effectively). Any tips? Thanks in advance
Juan Moore
Do me a solid Veeky Forums. I need an intermediate routine for strength training. Is what I'm doing any good? Maybe I should do a split? I don't really know what I'm doing.
I did SS for 6 months or so and then 5 months of this program a gym PT made for me. I find it difficult because it's pretty long so even with 90 minutes I often don't finish everything. Some exercises like OHP are really high rep but I don't understand why. I mostly want to get strong and improve physique, not endurance.
I increase weight set by set and average about 75% PR, usually doing one PR set last.
Fri Squat (6x6/4x6) Bench/CG Bench 4x8 DL from blocks 4x4 Leg press short rest (3x8/4x12) 1-arm row (5x8/3x16)
Joshua Richardson
Also (You) >Samefag
Blake Martinez
>If you can ohp .9xbw you have stronk rotator cuff, fagbitch.
Maybe I don¤t have strong R-cuffs. *cries* Beginners should train them, just a little
Sebastian Howard
this routine makes everyone butthurt lol protocol is to workout as often as possible switching between blocks, take a rest day when needed
Luis Fisher
Took this from Practical Programming and am liking it so far. Goals are mainly to get my lifts up and stay motivated to train, which the smaller lifts help with by adding some variation to the big four. SetsxReps
Hits biceps too and are usually easier for beginners to do.
Josiah Jackson
i'm currently 165lbs at 5'11" maybe low teens BF%
Dominic Lopez
I do this modified Texas Method with accessories. I added facepulls on pull day and pushups on push day for dat dere serratus. I also hit the track 3 times a week and sprint because I'm on the track team.
William Hughes
I didn't really like the texas method that much. Great for increasing your squat, terrible for everything else.
Daniel Butler
I've been noticing this too, except it's also helped a lot with diddies. Any intermediate program you found to be better?
James Morris
Pull ups hit biceps too. I understand the easier part, I did them too when I started out, but why would you start weighted chin ups if you can do pull ups. I feel like pull ups are one of the core exercises in my routine, hitting my biceps, shoulders and back.
How do you guys feel about pull ups? I even prefer them over rows.
Joshua Perez
I liked (modified versions) of 5/3/1 better.
Noah Green
I like pull ups but when it comes to the back I hit it with everything but the kitchen sink so I do pretty much everything. Pull ups, one armed barbell rows, lat pulldowns, seated cable row and T-bar rows.
Dylan Smith
thanks >Fuck the dips and tricep pushdowns dips are one of the best exercises you can do and I also happen to really like them. what's a pec MRV? arent yates with underhand? my bicep has been fatigues for a while so I'm afraid to snappiti snap it. Also I prefer to hit the lats, for the traps I got deads and shrugs because I can do like 3 Was thinking of switching to pullups since my right bicep always gives feels fatigues the day after chinups
Connor Turner
MRV = maximum recoverable volume. Basically do as much stuff you can without overtraining.
Luke James
ICF is goat, don't spread lies.
Jack Jones
chinups and curls on same day seems overkill. I'd do curls since you already hit the lats on rows
Asher Kelly
In upper lower I'm looking at, lat pulldowns are used instead of pull-ups? Is it because they are better for building size of late?
Chase Edwards
what could I do instead of dips?
Jordan Martin
Ýou can easily do both if you want to. The back can take a beating.
Luis Cruz
...
Luis Russell
close-grip bench
Aiden Mitchell
that works primarily the triceps thou too
Angel Thomas
been on this for 3 months now Push-Bp-5x5-10 Db shoulder Press-5x10-15 weighted dips-60 reps pullover with db-5x10 laterall raises, front raises, skullcrusher-dropsets
Legs 2 - sq 5x5 front squat-5x10 bulgarian squat- 5x15 calves sitting- 5xmax abs circuit, ab wheel, planks
rest
Calithetic day- planks, l -sit, progression to planche, progression to handstand pushup, front leveler rinse and repeat
Nolan Ward
AxBxAxx BxAxBxx
A Squats 3x5 OHP 3x5 Deadlifts 1x5 Chin ups 3x8
B Squats 3x5 Weighted dips 3x5 Deadlifts 3x5 (75% A day's weight) Chin ups 3x8
Camden Nguyen
pls halp i'll be glad for any alternative
Tyler Hughes
it's basically the same movement, only reverse.
Angel Cooper
5/3/1 for 4 bigs. will usually add in anywhere from 2-8 volume sets depending on how strong I feel
then 3-4 isos of the compound being trained for weaknesses and aesthetics.
sometimes I LISS, but now I fill those spots with karate/bag work.
Jaxon Kelly
Chest work that isn't benching, dips or floor press? Literally no idea what to do.
Oliver White
Squat Front squat Leg press Glute kickbacks Cable pull throughs Romanian deadlifts Calf raises Bicep curls Triceps Back extensions
I go every other day and try to do most of this. I haven't started a routine yet unfortunately, waiting until I move next week and go to a better gym. I'm a grill, that's why it's almost all lower body. I'm going to actually train the rest of my body when I'm at a better gym.
Off topic but I found two gyms I'm going to check out, one is a powerlifting gym and one specializes in oly lifting. I'm leaning more towards the oly lifting because I want to be strong AND explosive. What do you guys think? I'm pretty dyel looking right now but my legs are fairly strong.
Nicholas Brown
Pushups, flyes, pullover, stuff with cables?
Zachary Turner
I'm thinking about switching from my PPLxPPLx to fullbody. I only work out with dumbbells. I'm thinking about doing:
F 4x6 DB Flat Bench Press 4x6 Weighted Pullups 4x6 DB Stiff Legged Deadlifts 4x6 Walking Lunges
r8?
Levi Moore
Yo rate my routine bois, changed up from PPL to this current stats are 1/2/3/4 for 3x5
Jaxson Kelly
I just started going to the gym a month ago. I would love some input since im too poor to hire a personal trainer,
Monday: chest, shoulders, triceps Chest: Flat dumbell press : 3x10-12 Flat dumbell flyes : 3x10-12 Chest press(machine) : 3x10-12 Shoulders: Seated shoulder press: 3x10-12 Lateral raises: 3x10 SS front raise 3x10 Triceps: rope pulldown: 3x10-12 Skullcrushers: 3x10-12 Tricep extension 3x10-12 Dips : 3x5? I really can't do this properly